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What are the
benefits of fitness testing?
Most often, fitness and health exercisers use fitness tests to monitor the
progress of their condition. A fitness test motivates us to start and
continue exercising. You can compare the results of a fitness test to your
own prior results or to a set of norms i.e. the results of a reference
population. A set of norms commonly categories results according to age and
gender.
What can a fitness test tell you?
Usually a fitness test is an aerobic test that measures the maximal oxygen
uptake capacity, i.e. the maximal amount of oxygen the body can absorb
within a certain time and deliver to the muscles – the more, the better.
Furthermore, the maximum oxygen uptake capacity corresponds very well with
health and general well being. A reliable and easy way to do this is to
follow changes in heart rate in proportion to increased effort, and then
determining the maximal workload that corresponds with the maximum heart
rate. Maximal oxygen uptake capacity is calculated using the maximal
workload. The test result is usually given as a fitness index value.
In-built fitness tests in Tunturi equipment
Some Tunturi equipment feature in-built fitness tests. These are for
estimating the aerobic condition easily and reliably as well as for
analyzing the progress you make with training.
Recovery heart rate / pulse measurement is based on the physiological
fact that the fitter you are, the faster your pulse recovers to the normal
level after exercise. After training, start the recovery pulse measurement
as instructed in the product’s Owner’s Manual. NOTE! To make the results
comparable, always start the measurement at the same heart rate level!
During the measurement, try to avoid any movements that could affect your
heart rate. The measurement takes two minutes, after which the recovery
ratio percentage is displayed. The smaller the reading the fitter you are.
NOTE! The results are individual and not directly comparable with those of
others.
 The 3-Step Test included in the Alpha 200 and 300 user interfaces is
a cycle ergometer test recommended by the World Health Organization (WHO).
This is an indirect test that measures the fitness level from a combination
of different effort levels and corresponding heart rate levels. The test
comprises of 5 stages of 4 minutes each: a warm-up, 3 test levels with
increasing effort and a voluntary but recommendable cool-down. The test
procedures are developed for home use: the interface will calculate the
effort levels automatically based on the user information and then run the
test and give the test result as an aerobic fitness index.
The 2 km walking test is developed for all people. The idea is to
walk the distance of 2 kilometers as fast as possible. The condition index
given by the test is based on the time spent and the heart rate at the end
of the distance. In Tunturi treadmills, the running base is automatically
driven to 1 % elevation to simulate the air resistance of outdoors, the
speed need be adjusted manually or with the PSC function when applicable.
The Cooper’s running test is developed for people in good physical
condition. The idea is to run 12 minutes as fast as possible. The condition
index given by the test is based on the distance run within this time. In
Tunturi treadmills, the running base is automatically driven to 1 %
elevation to simulate the air resistance of outdoors, the speed need be
adjusted manually or with the PSC function when applicable.
The T-Ware fitness test program by Tunturi
Tunturi’s T-Ware fitness testing and monitoring software is specifically
designed to measure aerobic fitness. The sub-maximal test protocol of the
T-Ware can be recommended to all, since it is safe and comfortable yet
reliable. In a sub-maximal test, the test is stopped before exhaustion sets
in, at the target heart rate level of 85 % of the maximal heart rate. In
most cases, this level is very close to the anaerobic threshold, where
breathing becomes hard and usually sweating is quite noticeable.
The T-Ware test protocol increases workload at two-minute intervals, but
this duration can be adjusted. The initial workload, and load increase
factor, are also adjustable. The T-Ware fitness testing and monitoring
software makes it possible to do the test on a cycle ergometer or treadmill.
The program analyzes the test results immediately and provides a truly
versatile feedback.
The biggest source of error in a fitness test is in the estimation of the
maximum heart rate. Overestimated maximum heart rate overestimates the
result and vice versa. The T-Ware program allows correcting the maximum
heart rate estimate after the test is finished, and thus the result accuracy
can be enhanced. The maximum heart rate depends on the individual. In order
to minimize the potential for error, the test should always be carried out
in as similar a way and in as similar conditions as possible. Using
different exercises and different methods will provide different results
even for the same person.
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